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Training Log Archive: bishop22

In the 1 days ending Jun 2, 2012:

activity # timemileskm+m
  Running2 59:56 7.73(7:45) 12.44(4:49)
  Orienteering1 52:17 2.86(18:18) 4.6(11:23) 156
  Total3 1:52:13 10.58(10:36) 17.03(6:35) 156

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Sa

Saturday Jun 2, 2012 #

8 AM

Running warm up/down 14:00 intensity: (12:00 @2) + (2:00 @4) 1.62 mi (8:39 / mi)

w/up before the race - 10 min, followed by 2x1min T and a 2 min jog to the start.
9 AM

Running race 21:48 [5] 5.0 km (4:22 / km)

Jim Ferris Memorial 5K in Holley. 6:48 at the mile, somewhere under 7:05 for the second mile, then a little slower in the third mile, due to a navigation error of about 10 seconds when I followed the guy in front of me (Tom D) the wrong way. I had passed Tom on the canal, but he rallied and passed me back on the road before the school loop.

The error cost me sub-7 pace, which means I have some work to do...

The good news is that I won the 40-49 age group, leaving me unbeaten in my age group in 5Ks this year.

Running warm up/down 24:08 [3] 3.0 mi (8:03 / mi)

Warm-down with Audra and Charlie - almost as tough as the race...
5 PM

Orienteering (Placing Controls) 52:17 [1] 2.86 mi (18:18 / mi) +156m 15:39 / mi

Placed some of the controls for the BFLO Score-O, since we have a meet in ROC tomorrow. Dan and Wilbur did some, nate did some and Christine even went out with Holly and Patty to set some.

Then we relaxed in the parking lot for a while as Patty set out the flags for the 5K/10K trail race that precedes the Score-O.

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